Not only will ice numb the area, but it will help reduce swelling in the area, which will also help reduce pain. It is important to wrap the ice in a towel so that it does not come into direct contact with the skin. Steps for Taping the Achilles with Kinesiology Tape Then, bring the foot that is affected up and onto the knee of your other leg. It is important to make sure that the wrap is not too tight, however, as this can cause more pain. Ice: put an ice pack (or try a bag of frozen peas wrapped in a tea towel) on the tendon for up to 20 minutes every 2 to 3 hours. The best way to ice your achilles tendon is to freeze water in a plastic cup. Place two strips of tape parallel to your tendon on each side of the tendon. "This article answered every question I had in clear, concise, and easily-understood language. Easing Achilles tendonitis pain can be a life-saver for those who suffer for it. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b3\/Fix-Achilles-Tendonitis-Step-1-Version-2.jpg\/v4-460px-Fix-Achilles-Tendonitis-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b3\/Fix-Achilles-Tendonitis-Step-1-Version-2.jpg\/aid1336292-v4-728px-Fix-Achilles-Tendonitis-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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\n<\/p><\/div>"}. He's an avid hiker, backpacker, and climber who loves to stay fit so he can make sure he's healthy enough to enjoy his favorite hobbies. Make sure the bandage is compressing your calve muscles. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Pol J Radiol. Greatly appreciated all the information provided! 2018;97(2):86-93. You should rest as much as possible in order to keep weight off your tendon, but can help ease pain and reduce re-injury with proper wrapping. I now realize I. I'd like to see that distinction made in your introduction. If the pain associated with your Achilles tendon is severe or if you experience a sudden disability with the flexion of your foot, then see a doctor immediately. Achilles tendinopathy and tendon rupture. Stretch your Achilles tendon by moving your foot in all directions. Download Article. Flex the affected ankle a bit. Injuries to the Achilles tendons can happen when you overuse them while doing exercising like running, jumping rope, etc. Wrap under the foot to secure the bandage. Try massaging your calves to help break up any scar tissue that might have formed on your Achilles tendon. Below are the steps you can take to tape and protect the Achilles tendon with athletic tape: If you have a little trouble visualizing that, check out this video on how to tape your injured Achilles with athletic tape here: https://www.youtube.com/watch?v=_fQZj1SZkOM&t=221s, You can watch this video to see how to do it here: youtube.com/watch?v=T5NUbNkB_oA&t=11s. There are several things that can increase your risk of developing Achilles tendonitis, which include: Achilles tendonitis is often caused by repetitive stress on the tendon, such as from overuse during sports or exercise. You can repeat this exercise up to twenty times on each foot daily. The most common being RICE (Rest, Ice, Compression, Elevation). Achilles Tendinitis (or tendinopathy) is a condition in which the Achilles tendon becomes inflamed and painful. This can happen from overuse or repetitive stress on the Achilles tendon. Support: wrap an elastic bandage around the area, use a tube bandage, or use a soft brace. By signing up you are agreeing to receive emails according to our privacy policy. You can also use an ankle brace or a pneumatic cam boot. 2015;6(4):380-6. doi:10.5312/wjo.v6.i4.380, Vyas S, Bhalla AS, Ranjan P, Kumar S, Kumar U, Gupta AK. This can decrease the soreness in your Achilles tendon. Even for mild cases where a physical therapist is not necessary, keep in mind that gentle strengthening and stretching options are always recommended when healing a tendon. Ann Afr Med. Start by wrapping the tape twice around the ball of your foot below the toes. You can care for most cases of Achilles tendinitis at home, but you should still see a doctor regarding the exact steps that are right for your injury. Some easy ways to do this are to prop the leg up with a pillow or balance it on the arm of a couch while you lay down flat on the couch. If swelling does not reduce, you should see your doctor as soon as possible. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. Tennis Shoes vs Running Shoes: Differences, Benefits, and Best Uses, The 9 Best Double Jogging Strollers for Infants and Toddler Adventures, Best Wireless Earbuds with Ear Hooks Buying Guide, 10 Best Running Shoes for Achilles Tendonitis in 2022, Top 5 Best Running Shoes for Men with Bad Knees, 9 Best Running Shoes For Mortons Neuroma. Ham P, et al. Compression wraps also help improve blood flow to the affected area. Click the Playlist button in the upper left corner of the video below to see all of the videos. If an over-the-counter medication is not controlling the pain satisfactorily, talk to your doctor. I am in a jam, because I saw a Podiatrist after 6 weeks of heel pain. Find many great new & used options and get the best deals for Elastic Ankle Support Brace Foot Guard Sprains Injury Wrap Bandages Strap SLS at the best online prices at eBay! Make sure you arent wrapping too tight or rigid to limit your ankle flexion on the dance floor. % of people told us that this article helped them. Research source. Make sure the bandage is compressing your calve muscles. Accessed July 9, 2015. Are symptoms worse at certain times of day or after certain activities? What Are the Treatments for Achilles Bone Spurs? How Wide Are The Slimmest Double Jogging Strollers? Use pillows to elevate your leg above your heart. Ace wraps are commonly used in treating ankle sprains. She holds a doctorate in medicine, a master's in biomedicine, and a Bachelor of Science in biology from Boston College. Call your doctor if your pain persists despite NSAID use. Each strip should start about one-third of the way up your calf and end in a loop around your foot. But if your signs and symptoms are severe or persistent, your doctor might suggest other treatment options. If several months of more-conservative treatments don't work or if the tendon has torn, your doctor may suggest surgery to repair your Achilles tendon. These will help restrict your ankle from bending, which will give your tendon time to heal. health information, we will treat all of that information as protected health Rest and avoid any activities that stress your calve muscles and Achilles tendon. You can ice the area for up to twenty minutes, but you should always stop to let the skin warm up if you start to feel the skin go numb. [7] It is commonly referred to as an overuse injury and can sometimes be confused with conditions like ankle sprains or general muscular pain. This means that it is tight enough to stay in place while not cutting off the circulation. The calf and leg bones muscle fibres are connected by the Achilles tendon. Tip: Rocker bottom shoes have been shown to reduce the load on the Achilles tendon making them a great fit for people who suffer from this condition. Board Certified Podiatrist. Place the end of the bandage against the skin and then wrap the bandage around it several times to keep it in place. ", demonstrated and see if it helps. information is beneficial, we may combine your email and website usage information with It is important to how to properly wrap the injury so as to speed up the healing process and reduce pain. X Next, place a 2-inch section that will act as an anchor on the bottom part of your foot. Typically, it's easiest to get in this position by laying on a table or bed face down with your feet hanging off the end. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. The Coldest Foot Ankle Achilles Pain Relief Ice Wrap with 2 Cold Gel Packs | Best for Achilles Tendon Injuries, Plantar Fasciitis, Bursitis & Sore Feet Built for Cold Therapy (Black XS-XL) 3 Piece Set 4,315 $3399 ($33.99/Count) 5% off promotion available FREE delivery Thu, Feb 16 Or fastest delivery Mon, Feb 13 FSA or HSA eligible Last Updated: October 20, 2021 Rest the leg, apply ice for about 15 minutes after exercise, reduce movement of the tendon by wrapping it with an ace bandage, and raise the foot above the level of your heart to reduce swelling. In this tutorial, Dr. Kevin Kirk, orthopedic foot and ankle surgeon at TSAOG Orthopaedics, demonstrates how to apply an ACE wrap to your. Management of achilles tendon injury: A current concepts systematic review.